October is Breast Cancer Awareness month and Vibrant Personal Training is excited to roll out our first annual Breast Cancer Beatdown Boxing Bootcamps, Saturday October 20, 2018!
Vibrant Personal Training is all about moving forward, and investing in the future. We make investments everyday with the intent of creating a happier & healthier future self. That is exactly why we wanted to find an organization that had a similar vision, and WE DID! I am happy to announce that we will be working the USCF and 100% of the proceeds will be donated to the CAROL FRANC BUCK BREAST CANCER CENTER. Their focus is on screening for early breast cancer detection, more efficient & less toxic therapies, patient education, and research that explores the causes, biology & behavior of the condition for future prevention & treatment strategies.
WHAT DO WE NEED FROM YOU?
Come and workout, that’s it!….oh and feel free to invite friends and family too! I hear misery loves company:) Vibrant will be hosting three different sessions at Capoeira Brasil (3906 Irving Street, SF) Saturday October 20th at 7:30, 8:30, and 9:30am! The cost….is whatever you can donate, and as I said earlier 100% of the proceeds will go to the Carol Franc Breast Cancer Center. Come out and use your fitness super powers to fight for a good cause!
*Make sure to register on Mindbody to reserve your spot today. You can register using your Facebook login if you’d prefer not to set up an account with Mindbody online. We would like to have an accurate headcount to make sure we have enough gifts for all of our participants. Hope to see you there!
SNACK ATTACK SERIES #1
– Healthy Snacking –
Over the years family meal time has been decreasing while the number of people eating alone has been increasing due to a variety of culture shifts. Collective snacking patterns include meal skipping and lack of planning. A 2013 Hartman study found that 48% of Americans skip meals at least three times a week, and 63% decide what to consume less than an hour before eating. Snacking provides a quick, convenient mini-meal option for the meal skippers and non-planners. Eating the right snacks at the right times are key components to your success. Here are some tips for the most popular everyday snacks:
– Morning Snacks –
- Yogurt – Choose a low sugar or unsweetened Greek yogurt to get the most protein and add fruit for natural sweetness and fiber. If yogurt is completely replacing breakfast, add some nuts to extend the satiating power of this snack so you’re not ravenous when lunchtime rolls around. Plus nobody wants to see you hangry:)
- Baked Snacks – Portion size is key to controlling calories. Instead of a big muffin, choose a whole-grain bagel with a nut butter. A 200-calorie doughnut once in awhile is ok, but make the most of your morning snack choices work harder for your nutrition needs and overall health.
- “Power” Bars – READ the nutrition facts panel!! Are you buying a power bar, or a candy bar? Choose bars that are higher in protein and fiber. Pair with water to get the maximum satiation from the bars protein and fiber.
– Afternoon Snacks –
- Chips – Instead of chips, try vegetable chips or pita chips paired with hummus to get protein and fiber. Change it up once in awhile and try the new fruit and vegetable chips. Roasted chickpeas are another crunchy, salty snack that meets the need for an energy booster.
- Fruit – AWESOME Choice!! Add a nut butter or a few nuts so you get some protein. Berries contain the most fiber. Apples contain a soluble fiber called “pectin”. Pectin creates a gel in the stomach that produces longer lasting energy from the carbohydrates in apples.
– Evening Snacks –
- Candy – Portion size is key here. One piece of chocolate may satisfy your sweet tooth but if you need more to satisfy your hunger or your need for indulgence, consider pairing a candy like sauce with fresh fruit.
- Ice Cream – Who doesn’t love ice cream?? Again, portion size is key! Instead of two big scoops, have one with some fresh fruit.
Hopefully these tips help you with your snacking. Next time we will dig deeper into when and why we snack along with what triggers it.
In 2013, injuries related to backpack use affected at least 14,000 children, according to the U.S. Consumer Product Safety Commission. The school year may have started already, but it’s not too late to teach kids how to wear backpacks properly and reduce injury risk.
Follow these recommendations from the American Chiropractic Association:
- Find the correct fit. The backpack should never be wider or longer than the child’s torso, and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low puts more weight on the shoulders causing the child to lean forward when walking.
- Choose appropriate straps. Opt for wide straps that can be adjusted to fit the child’s body. Loose straps that cause the backpack to dangle can cause misalignment and pain in the spine.
- Use both shoulders. Lugging a backpack around by one strap can cause a disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as lower-back pain.
- Pad the back. A backpack with a padded back is more comfortable to wear, and it protects the child from being poked by sharp edges on school supplies (like pencils, rulers, notebooks, etc.) inside the pack.
- Go for a pack with various compartments. Individualized compartments help position the contents most effectively. Make sure pointy or bulky objects are packed away from the area that will rest on the child’s back.
- Assess the contents. If the backpack is too heavy, ask the child’s teacher if it’s okay to leave the heaviest books and electronic items such as iPads and laptop at school, and bring only lighter handout materials.